Strengthening exercises without aids (own body weight)

Kraft-Circuit mit Einsatz von Geräten / mit einfachen Mitteln

Kraft-Circuit mit einfachen Mitteln

Burpee

Knee raise in place as well as extension and flexion of one leg in push-up position alternating (highknees & mountain climbers)

Raising and lowering the upper body and bringing the hand to the heel in a supine position (butterfly sit up & heel tap)

Raising and lowering the upper body in prone position / raising and lowering an arm and leg crosswise in prone position (hyperextension & swimming)

Squat / push up

Lunges & calf raise

"lower body workout" without material (possibly treadmill) - 4 rounds

"abs workout" without material - 3 exercises - 3 rounds

15-minute "full body workout" with material (horizontal bar).
4 exercises - AMRAP: as many rounds as possible in 15 minutes.

"full body workout" without material.
5 rounds - 3 exercises (varying number of reps).

15-minute "full body workout" with material (horizontal bar, plyo box, Glute-Ham_Developer (GHD), barbell).
4 exercises - AMRAP: as many rounds as possible in 15 minutes.

20-minute "full body-workout" with material.
5 rounds: 4-minute time slot for completing the 3 exercises (4min window).
Material: kettlebells/dumbells, plyo box.

"upper&lower body workout" with material - 4 exercises / 5 rounds.
Material: skipping rope.

"upper&lower body workout" with material - 3 exercises / 30 rounds.
Material: horizontal bar (pull ups).

"upper&lower body workout" with material - 5 exercises / 8 rounds - 90 second break between rounds.
Material: horizontal bar (pull ups), possibly treadmill

Push-up with raised buttocks (pike push up) / extension and flexion of the arms backward in suport or in four-foot stance backwards (tricep dip) / push-up position and forearm support alternating (push-up position to elbow plank)

alternating push-up and stretch jump - burpee / single-leg squat - split lunge / raising and lowering the pelvis in a lateral forearm support - side bridge / bringing the hands to the shoulder while standing - shoulder tap / alternating raising and lowering as well as extension and flexion of an arm crosswise in a supine position - boxing crunch

"full body workout" without material for time

"full body workout" (without material); add-on method up to 5 exercises for time

"full body workout" without material - 5 rounds